CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Weightlifting
20 mins
Single Arm KB Thrusters (4×10 each arm)
Metcon
Metcon (AMRAP – Rounds and Reps)
Every 4 mins for 20 mins
400m Run
With the remainder of the 4 mins…
AMRAP
10 Wallballs (20/14)
10 Pull-ups
10 Medball slams (20/14)
*Score is rounds and reps of wallballs, pull-ups and ball slams
*400m run at the top of every 4 minutes. Start WOD with run.
*Pick up the AMRAP where you left off in each 4 minute section
